My Way Science Health and Physical Education 5

24Chapter

TOBACCO, ALCOHOL AND DRUG

What ? Why?

You’ll learn to You can make slogan for anti tobacco,
 the effects of smoking, alcoholism and alcohol and drug programme.

taking drugs.
 to be away from smoking, alcoholism

and taking drugs.

Tobacco Farm
Many countries produce
tobacco in large scale. They
use it to make pesticide, animal
injection and other drugs.
Tobacco is also used to make
insecticides. In our country
Nepal, tobacco is used to make
cigarette, khaini, bidi and so on.

Have you seen tobacco plant ?
_____________________________________________________
Write the form of tobacco available in your locality.
_____________________________________________________
Write an anti-tobacco slogan.
_____________________________________________________
Write an impact of tobaco consumption in our health.
_____________________________________________________

200 MY WAY Science, Health and Physical Education - 5

We need to think about ourselves
We always engage ourselves in different activities. We repeatedly
do some acts even unknowingly. Repeated acts are our habits.
Habit is the routine that occurs regularly or tends to occur
unconsciously. For example we eat, we play games, and we
wake up early in the morning, We play and read etc. These are
good habits. Some habits are bad. They are smoking, drinking
alcohol, and abusing drug. Bad habits deteriorate our health
prestige and creativity. They are the main cause of fighting,
theft, depression and unhealthy living which damage the quality
of life.
People become habituated and later addicted to smoking, drug
and alcoholism due to different reasons. Mostly, it starts at the
stage of adolescence. Here we will discuss some causes, effects
and the way of their prevention. But it is always good idea to be
far from these bad habits than trying to stop them after being
addicted with them. The pictures given below show some bad
habits of people which we should not follow at any cost because
they put us to untimely death.

Tobacco
Smoking is the consumption of tobacco in any form like cigar,
hokkas, pipe, bidi, snuff or inhaling them. It is dangerous to
smokers and is equally harmful to non-smokers who live with
the smoker.

MY WAY Science, Health and Physical Education - 5 201

All tobacco products contain nicotine and cancer-causing
substances. Both smokeless tobacco and smoking tobacco are
known to cause cancer. Many people in the world die untimely
due to the diseases caused by the use of tobacco products.
There are both long term and short term effects of smoking.

Some of the short term effects are listed below:
1. Poor lung function
2. Decrease in sense of smell and taste
3. Premature ageing of skin
4. Stained teeth
5. Bad breadth (bad odour in breathing)
6. Stomach ulcer

Some of the long-term effects are listed below:
1. Heart diseases
2. Cancer of lung, larynx, mouth, throat, stomach, pancreas

and kidney; untimely death
3. Smoking in pregnancy causes miscarriage
4. Premature birth

Quick Test 1: From yourself
1. A habit good to you is …………………...................………………
2. A habit bad to you is ………………………...........………………….

202 MY WAY Science, Health and Physical Education - 5

Mouth cancer Lungs disease

In most of the cases, people start it as fun and entertainment
at teen age. Later, they become habituated and the habit
converts into addiction. Peer pressure at this age is very much
dangerous which can turn you into these bad habits. A child also
starts smoking if he/she sees their parent and seniors using
tobacco. You must tell them not to smoke or quit smoking.
Some people smoke due to the attractive advertisement, while
others smoke due to lack of information about the health
hazards caused by it.

If you think smooking For more
is cool, you are fool. information about
lung cancer, keep
Do not let your
future go in smoke. smooking.

How can we get rid of smoking ? Well, we must avoid bad
company and engage ourselves in sports and exercise.
People should be educated about the bad effects of smoking.
Production of tobacco and its processing should be banned by
the government. There should not be
attractive advertisements about it Did YOU know ?
in media and film. A country should
declare production and use of tobacco One in 10 deaths among
and its products illegal. working age adults is due to

excessive alcohol use.

MY WAY Science, Health and Physical Education - 5 203

Quick Test 2: From your surrounding
Write a long term effect of smoking.
___________________________________________________
Write name of a place where nobody is allowed to smoke.
___________________________________________________

Alcohol
Drinking alcohol is one of the bad habits in our society which is
also known as alcoholism. Liquors like rum, wine, beer, whisky
contain alcohol. Many people die every year in the world due to
consumption of alcohol.

People start drinking alcohol in parties and celebrations. In some
culture, people use it in the name of god. This gradually turns
into habit and a person becomes drunkard. Some people drink
it simply because they do not know its adverse effects, while
teenagers start drinking it due to peer pressure or attraction
of its advertisement. Some children dare to taste it as they see
their parent using it. Anyway, it is bad habit and we should stay
away from it.
Drinking alcohol causes diseases in our stomach and intestine.
It deteriorates lever badly and produces heart diseases as
well. It destroys creativity and weakens a person mentally and
physically. The alcohol instantly makes the user uncontrolled

204 MY WAY Science, Health and Physical Education - 5

and unconscious which can be the cause of serious accidents
specially when gang fight or quarrel breaks out among them. It
also demoralizes a person socially.
Using alcohol has also both short term and long term effects.
They are given below:

Short term effects THINK Critically
1. Vomiting
2. Difficulty in breathing Which one of the following
3. Uncontrolled defecating and diagrams is different ?

urination
4. Disruption in sleeping pattern
5. Slurred speech
6. Slow brain activity and slow

reaction time
7. Less sensation and perception

Long term effects
1. Disrupt in brain and nerve development.
2. Liver damage or cirrhosis.
3. Blood pressure increases and causes heart diseases and stroke.
4. Cancer of stomach and intestines.
5. Kidney damage.
You must avoid the bad companies otherwise they can force you
to take alcohol. Awareness program against alcoholism should
be held in the society to educate them about its adverse effect.
Government should ban the production and sell of alcoholic
material and there should be no advertisement on media to
motivate the use of alcohol.

MY WAY Science, Health and Physical Education - 5 205

Quick Test 3: From your surrounding
Write approximately no. of liquor shop available in your locality.
___________________________________________________
Write a short -term effect of alcoholism.
___________________________________________________

Drug
Drugs are made for special purpose to use to cure our illness
under medical supervision. We should not use it without
doctor’s advice. Moreover, there are other drugs like cocaine,
brown sugar, opium, heroin which are not used as medicine.
These drugs strongly intoxicate users which later convert into
addiction. Even unauthorized use of medicines degrades our
health. Once a person is addicted it is difficult to get rid of it.
If the addicted does not get the dose then he/she becomes
uncontrolled. Addicted people are under high risk of HIV AIDS,
Hepatitis, heart diseases and other diseases. Normal people do
not like them.

The use of medicines without doctor’s advice is also known as
drug abuse. There are both long term and short term effects of
abusing drug.

206 MY WAY Science, Health and Physical Education - 5

Short term effects
1. Decrease in appetite
2. Irregular heart beat
3. Increase in respiration
4. Increase in body temperature (hyperthermia)
5. Nausea and vomiting
6. Losing consciousness

Long term effects
1. Change in skin colour
2. Excessive loss of weight
3. Vital organ damage
4. Immune deficiency
5. Paranoia and psychosis (disordered mental state)
Do you think theses “prizes” are good for us ?
You should stay away from those people who abuse the drugs.
You must quit your bad company. There should be strong
regulation not to sell the drug by unauthorized person without
doctor’s prescription. Government should arrange training and
awareness program on it so that people easily know its long term
and short term effects. The addicted people should be sent to
rehabilitation centre. Government should also ban the production
and processing of opium, hashish, tobacco and so on.

Quick Test 4: From your surrounding

1. Anti alcohol slogan ........……………………………………..…………..
2. Anti drug slogan .......…………………………..........…………………..
3. Anti tobacco slogan …………........……………………….……………..

MY WAY Science, Health and Physical Education - 5 207

Quick Test 5: All in one

True or False ? If false, correct it.

1. Bad habits improve the quality of life.
2. Smokeless tobacco is also known to cause cancer.
3. Peer pressure can be a cause of smoking.
4. Abusing drug is fun.
5. Only smart people do alcoholism.

Work Further

Do the following activities : K
C
1. Fill in the blanks with the words given below.
diseases/beer/hepatitis/drugs/nicotine/

adolescence
a. People become addicted to smoking, drug and

alcoholism at the stage of .........................................
b. All tobacco products contain ....................................
c. Alcoholism causes .................. in our stomach and

intestine.
d. Rum, wine, ……….……, whisky come under alcohol.
e. We must not use …………… without doctors advice.
f. Addicted people are under high risk of HIV AIDS, ...

........................ heart diseases.

2. Answer the following questions.
a. How does a person become habituated to smoking ?
b. How does a person become drunkard ?

208 MY WAY Science, Health and Physical Education - 5

b. What preventive measures should the government S
take to reduce smoking ? Suggest.

d. What preventive measures should the government
take to reduce alcoholism ? Suggest.

My way of doing science Ap

Write slogans against alcohol, smoking and drug abuse.
And paste them on the wall of your classroom.

Fun Science

Make a short drama on how consumption of
alcohol ruin our life. Play the drama on your class. You can get
help from your teacher.

MY WAY Science, Health and Physical Education - 5 209

UNIT 12 Drill
• Attention and Stand at
PHYSICAL EDUCATION
ease
Unit Highlights • Rest
• Mark on time
You are going to learn about • Halt
Locomotors Skills
• Walking and Running Physical Training
• Throwing and Jumping
• Static and Stretching • Pt. no 1 to Pt. no 13
• Bending and Stretching
• Hanging and Swinging Local And Minor Game
Static Skills • Free City
• Bending and Stretching • Make Group
• Hanging • Ball and Basket
• Swinging • Chungi Game
• Kabadi

Creative Game
• Crawl like ant
• Walk like crab
• Game by acting

Ball Game
• Pass the ball
• Kid Volleyball
• Kid Football

Gymnastic
• Front Flip
• Back Flip
• Side Flip
• Balancing the body
• Head Stand
• Stand on leg

Visit : www.symphonypub.com for further learning
210 MY WAY Science, Health and Physical Education - 5

25Chapter

LOCOMOTOR SKILL

What ? Why?

You’ll learn to You can choose the run, walk, jump,
 perform basic skills of walking, depending on the situation of the path you
have chosen to move on.
running, throwing and jumping.
 follow the commands of running.

Steeplechase in Olympic
Steeplechase is popular athletics
event in Olympic Games. In this
game the player has to run as fast
as they can and they have to cross
the hurdle by jumping. This race is
also known as obstacle race. This
race is categorized in different race
distance. The men’s 3000 meter
steepchase has been present on the Olympic athletics since 1920.

Name a race you have recently seen in T.V programme.
_____________________________________________________
Name a popular steepchase player in our country.
_____________________________________________________
Name an animal that is sometimes included in steepchase race.
_____________________________________________________
Name a game you prefer to play.
_____________________________________________________

MY WAY Science, Health and Physical Education - 5 211

Knowledge in physical education is very much important. It
teaches us to promote healthy activities and keeps us away from
diseases. Our body does not only need food, it requires exercise
as well. There are different types of games and activities for
people of all age range which definitely helps to keep our body
fit, flexible strong and active.
There are two types of basic skills in physical education. They
are locomotor skills and static skills. Both of them are equally
important and form the basis for all kinds of other games. These
skills also promote social and mental development in addition
to physical development.
Locomotors Skills
The basic skills in locomotion are walking, running, throwing
and jumping. These skills are necessary to perform our daily
activities as well.
Walking
Have you seen people marching in group? Walking is fun and it
promotes healthy habit. It is also an event in athletic in which
the players walk in group in synchrony with the music.

212 MY WAY Science, Health and Physical Education - 5

In walking, we keep our body straight and Step 1 Step 2
move our hands and feet. First we touch
the ground with ankle and then paw. We
move our left hand forward along with the
right leg.
Step 1 and Step 2 are frequently repeated
during walking.

Activity 1: Warm up walking
Move in all direction on the ground; keep
walking for ten minutes. This will warm you
up and makes ready to do other activities.

Activity 2: Walk in pair
You should group together. Make pair of players
with same height. Now, you can walk in pair.
During walking, You should not move faster or
slower than your friend in pair.

Activity 3: March in group
After you are capable of walking in pair,
you can walk in a group. In the group,
you should walk with steps in phase.
To make steps in phase, you should shout one-two, one-two,
one-two all together. While saying one, all left hands and right
legs should be moved forward together. While saying two, all the
right hands and left legs should be moved forward together.
Later, we can play musical instrument and tell them walk on the
note of music.

MY WAY Science, Health and Physical Education - 5 213

Quick Test 1: Doing practice
Perform march in group in your school ground.

Running
Running is a fastest possible walk. We usually
run when we are in hurry. How often do you
run on the ground ? There are some steps in
running, you should understand them. While
running, you must always keep your body
tilted forward. You should land your paws and then ankle while
touching the ground. Movement of right hand along with left leg
is must. Similarly, left hand is moved forward along with right
leg.
Running competition is also known as sprint. There are three
important commands in sprint. They are “On your mark”, Get
Set,” and “Go.”
On your mark
In this command, players must come near the start
line. They should make the body posture as shown
in the picture.
Get Set
In this command, you should slightly move up
your body. Your hands should not touch the
ground. The body posture in this command is
shown in the picture.

214 MY WAY Science, Health and Physical Education - 5

Go
The command ‘go’ is given after “get set” by
firing or by blowing whistle. In this command
you have to run forward as fast as possible.

Activity 1: Simple Race
Many players can run at a time. You can also
fix the number of players according to size of
play ground. Fix end line at the distance of
50m away from start line.
The player who completes his/her running in
short time will be the winner in this game.
Similarly, 75m race and 100m race can be
held as competition among players.

Activity 2: Relay race
Players arrange in lines in
front of the start line. Place
four monkey bars or some
other obstacle at the gap of
5m each along line in front
of the players.
When the command is given, the players in the first row must
run with stick in the pattern as show in figure. He/She must
return back in the same pattern after rounding the last hurdle.
He/She should pass the hurdle to next student in the group.
The group which completes the task in short interval of time will
be the winner.

MY WAY Science, Health and Physical Education - 5 215

Quick Test 2: Doing practice

Go to your school ground and perform the following in group.

1. Simple race of 50 m 2. Relay race

Throwing
Throwing is also basic and important skill. In our daily lives, we
pass many things by throwing. In volleyball, players throw ball
with their hand. In cricket, the baller also throws cricket ball
towards the stump.

Activity 1: Throw a ball
In this activity, players throw medium sized ball with
both hands above the head.
Every players should throw the ball from start line.
Measure the distance between the start line and
the point where the ball lands.
The players who can throw the ball farther will be
winner.

Activity 2 : Pass the ball

Passing the ball with hand to another friend
who is far apart is also a throwing game.
This type of passing can be played between
two players.

Here player A should pass the ball to player Player A Player B
B. Player B must catch the ball and he/she
again throws the ball back to A. Now player A must catch the

216 MY WAY Science, Health and Physical Education - 5

ball. This game can be played for long interval of time. This game
teaches both throwing and catching skills.

Quick Test 3: Doing practice

Go to your school ground and perform the following in group.

1. Throw a ball 2. Pass the ball

Jumping
There are two types of jumping. They are long jump and high
jump. In long jump, players cover some distance horizontally.
In high jump, player try to cross maximum height as far as
possible.

Activity 1: Long jump

Long jump is to cover maximum possible horizontal distance by
jumping. You have to practice this game on sand pit or foam
floor due to which there is less chance of hurt.

Long jump has four stages they are Did YOU know ?
approach, take off, flight and land.
World’s first test cricket
matches was played
Approach between the team of
Before jump, you have to run certain distance. Australia and England.
The stage of running up to start line is known as approach.

Take off
As you reach the start line, you press the ground by your paw
and move your body in the air. This act is known as take off.
After take off, you will be in the air.

MY WAY Science, Health and Physical Education - 5 217

Flight
You will be in the flight mode when your body is completely in
the air.
Land
It is when you touch the ground with your legs and come to rest
on the ground.

Now you can practice jumping on the sand or foam mat. You
have to do this activity in presence of your teacher/instructor.
Measure the distance you have covered from the start line up to
the landing point. To be the winner you have to cover the largest
distance.
Activity 2 : High jump
High jump is to cover the maximum height
by jumping. You can take short run up to the
bar. As you approach near, you have to jump
up above the bar and land on the other side.
Measure the height that each student can
jump. Finally, the student who has covered
maximum height will be the winner.

218 MY WAY Science, Health and Physical Education - 5

Quick Test 4: Doing practice

Go to your school ground. Make it suitable for jumping. You have

to take help from your teacher. Now, perform the following:

1. Long jump 2. High jump

Work Further

Do the following activities :

1. Answer the following questions. C
a. Explain why locomotor skills are important to us. K
b. How should we walk on the ground ? C
c. What are locomotor skills ?
d. What are the three commands given in the run ? Ap
e. What are the steps in jumping ?

2. Write short note on

a. “get set” b. approach
c. land d. throwing

1. Sport Hour
a. Arrange High Jump and long jump competition.

Declare the winner and distribute prizes.
b. Arrange spirint among students in your class.

Declare winner and distribute prize.

MY WAY Science, Health and Physical Education - 5 219

26Chapter

STATIC SKILLS

What ? Why?

You’ll learn to The static skills help you to warm up body
 bend, stretch, hang and swing body. before playing a game.
 perform basic static skills.

Skipping in Nepali folk dance
Nepal is rich in cultural
diversity. There are many
types of folk dances
available in the country.
In this dance group of
people skip in rhythemic
way. They stretch and
bend their body together in
music. Such culture helps
entertaining as well as
keeps body fit and makes
people mentally fresh.

Sing two lines of folk music.
Show a piece of folk dance that you like.
Name any two folk dances in your locality.
________________________ ________________________
Can you skip with rope ?
_____________________________________________________

220 MY WAY Science, Health and Physical Education - 5

Static skills or non-locomoter skills contain the activities like
stretching and body bending, hanging, climbing and skipping.
These skills are also needed in our daily lives. Most of the static
activities can be used as warm up exercise before game. Here
we discuss some basic static skills.

1. Bending and Stretching
Bending our body involves many activities like hip rotation,
movement of hands and head, head rotation etc. These exercises
also stretch our muscles and make it fit for other games.

Hip rotation
You can rotate your hip clockwise and anti-clockwise.
You should keep your hands sideways on the hip.
You are not supposed to change your position of
legs.

Rotation of head
First of all, you should be at stand
at ease position with your hand
sideways on the hip. Now start
rotating your head clockwise. Keep
your eye open in this exercise. After some time rotate your hand
anti-clockwise in the same position again.

Quick Test 1: Doing practice

Go to the school ground and perform the following.

1. Hip rotation 2. Rotation of head

MY WAY Science, Health and Physical Education - 5 221

2. Hanging

A horizontal bar is kept just above
the height of the student. The bar
must be tightly fixed. Teacher/
instructor should first check whether
it is suitable or not for student to carry out the activity. Move
your hands up to grip the bar tightly.
Now move your legs up and remain Did YOU know ?
in hanging position. When you are
tired, you land on the ground with The rope skipping originated in
the Netherlands. Now, this is
famous throughout the world.

your leg.

Quick Test 2: Doing practice

Choose suitable place to practice hanging on bar. You must be
helped by your teacher for this. Then, perform
1. Hanging for 1 minute 2. Hanging for 2 minutes

3. Swinging
Fix a strong rope on the horizontal bar
above you. Tightly grip the rope with your
hand. Now move your legs up. Try to swing
few times. You can stop and land when you
feel tired.

Net climbing
You can climb up the net. But do not move too much
height. Grip the rope tightly and place your palm
gently. So that it does not slip.

222 MY WAY Science, Health and Physical Education - 5

Climbing on the pole
A small and strong pole must be placed vertically
on the ground. The pole must be fixed securely. A
player should grip the pole with hand from both
side and lean on the pole. Also grip the pole with
legs as shown in figure. Now slowly crawl your body
up. If you feel tired then come down the pole.

Quick Test 3: Doing practice

Under the guidance of your instructor, perform the following.

1. Net climbing 2. Climbing on pole

Work Further

Do the following activities :

1. Answer the following questions. K
a. What are static skills?
b. What is warm up ? Ap

c. How does static skill help in our daily life? C
d. How does stretching exercise help us ?

2. Write short notes on

a. Hip rotation b. Rotating head
c. Skipping d. Skipping and bending

MY WAY Science, Health and Physical Education - 5 223

27Chapter

DRILL

What ? Why?

You’ll learn to you can move in phase with music in group
 follow the command attention, stand at

ease and rest
 follow the basic commands in drill

“mark on time” and “rest”

Drills and culture in Nepal
“Maha shivaratri”, a popular
Hindu festival, is also known as
the ‘Army Day’ in Nepal. On this
occasion, a spectacular display
is held at the Army pavilion,
Tundikhel in Kathmandu. This
event is chaired by head of our
Nation. On this occasion Nepal
Army shows drills and many other activities.

Have you been to Tundikhel at Mahashivaratri ?
Yes _____________________ No _____________________
Name an event you perform in any game at your school.
_____________________________________________________
Name a place where you have seen police or army marching in
group.
_____________________________________________________

224 MY WAY Science, Health and Physical Education - 5

Drill is a group activity which is performed in sequence. It can
also be repeated to play for desired long interval of time. Drill
is very much important. It teaches team spirit, co-ordination,
disciplined work habit. It helps to increase our performance
and promotes health. In every activity related to drill, there is
commander. The function of the
commander is to command the team Did YOU know ?

to perform activities together. Ocan Bolt, a Jamaican
The basic commands in drill are athelete, is the fastest runner

in 100m race in the world.

“attention”, “stand at ease”, “Rest”,
“Mark Time” and “Halt”.

Attention
In this command, student should stand keeping
the body straight. Their hands should be sideways
along the body. You must keep your legs together.
Both ankles should touch each other and toes
should be at the opening of approximately 900
(ninety degree angle)

Stand at ease
When this command is given, you should move
your right leg approximately one foot away from
you left. Remember you are not supposed to
move your left leg. Further, you should move
your both hands behind and lock them up. You
need to grip your right hands with the left hand.
You have to move your legs and hand simultaneously in this
command.

MY WAY Science, Health and Physical Education - 5 225

Rest
This command is given just after stand at ease position.
In this command, you have to release your hands and
keep them sideways along the body.

Instruction to teacher

Make students aligned in different lines in a group. Show them what they
should do in each command. Now students are commanded to perform
“attension” “stand at ease” and “rest”. The task can be repeated unless
students do it together.

Quick Test 1: Doing practice

Go to the school ground and perform the following command

and practice in group:

1. Attention 2. Stand at ease 3. Rest

Mark on time
First of all the players should be
in “attention” position. When
the command “Mark on time”
is given, player should lift up
the left leg along with forward swing of right hand and backward
swing of left hand. As soon as the left leg is landed, the right leg
must be moved up along with left hand swing forward and right
hand backward. The process continues till the next command.

Halt
This command is given to stop “mark on time”. When this
command is given, players must get back to “attention” position.

226 MY WAY Science, Health and Physical Education - 5

To come to attention at the same time, the player can together
enchant 1, 2, 3 after they listen the “Halt” command. When the
art is completed the command “rest” is given.

Quick Test 2: Doing practice

Go to the school ground and perform the following in group.

1. Mark on time 2. Halt

Work Further

Do the following activities :

1. Answer the following questions. K
a. What is drill ?
b. What are the basic commands in the drill ? Ap

c. How does drill help us ? C
d. What should you do in the command “attention” ? C

e. When is the command” REST” given ? A
f. Why is drill important ?

2. Write short note on

a. Stand at ease b. Halt
c. Mark on time

3. Write difference between
a. Halt and Rest
b. Attention and Stand at Ease

MY WAY Science, Health and Physical Education - 5 227

28Chapter

PHYSICAL TRAINING

What ? Why?

You’ll learn to performing P.T. helps increasing healthy
 perform P.T no 1 to P.T. no 13 habit.

Warm up in Football Training

Every country has
their own national
football team. The team
undergoes regular
exercise to be fit for any
football game. Before
football training, each
player performs warm
up exercise like body
bending, stretching and
controlling. These skills
form collective package of physical training.

Name a game you like to play with your friend.
_____________________________________________________
Do you perform physical training before this game ?
_____________________________________________________
Write any two warm up exercises you have been practicing.
_____________________________________________________

228 MY WAY Science, Health and Physical Education - 5

Physical training (P.T) is an important activity. It is also fun
doing it. It is necessary for growth and development of our
muscles and organs, and it keeps our body healthy. It can be
done individually as well as in group. Physical training promotes
discipline obedience, responsibility and agility. It also helps in
co-ordination and group work. In this class, we will practice P.T.
no .1 to P.T. no.7. Do you remember you have practiced p.t. no.
1 to 4 at class one ?

P.T. no. 1
1. Stand at attention position with the

feet making V-shape.
2. Move your hand straight up above head.
3. Get back to position 1.
4. Put your both hands in front of stomach in cross position.

P. T. no. 2
1. You are still in the 4th position of P.T.

no. 1
2. Bend your knees and move downward
3. Move up, mak e your leg straight along with spreading your

hands sideways.
4. Move your hand towards your front of stomach and keep

them in cross position.

P.T.no. 3
1. You are in the 4th position

of P.T.no: 2.
2. Spread your hands sideways.
3. Come back to position 1.

MY WAY Science, Health and Physical Education - 5 229

4. Move your hands up above head.
5. Come back to position 1.

P.T.no. 4
1. You are in the 5th position

of P.T.no :3
2. Move your Right leg away from left leg(1 foot away).
3. Spread your hands sideways.
4. Come back to position 1.
5. Move your both hands up above your head.
6. Come back to position 1.
P.T. no. 5
Firstly students should be in stand at ease position with hands
sidewise.
1: Move your Right hand straightly up your head left hand

should on your hip. Bend your body to the left.
2: Back to stand at ease position with hand sideways.
3: Repeat 1 once again.
4: Back to same position.
5: Move to your left and straightly up. Right hand should be on

your hip. Bend your body to the right.
6: Back to stand at ease position with hands on side.
7: Repeat 5 once again.
8: Back to initial position.

230 MY WAY Science, Health and Physical Education - 5

Quick Test 1: Doing practice

Go to the school ground and perform the following in group.
1. P.T no 1 2. P.T no 3 4. P.T no 2 5. P.T no 4

P. T. no. 6
1: Stand at ease position with

hands sideways down.
2: Move your forward ahead

of chest.
3: Bend down your body forward but do not bend your legs

(knee).
4: Come back to position 1.
5: Place your hand on back side of hip.
6: Bend your head to see the sky.
7: Bend your body down backward.
8: Get back to same position.

P. T. no. 7
Stand at ease position with hands sideways down initially
1. Rotate your body left. Left hand goes to back side and the

right hand moves through front side of body. You must not
move your leg.
2. Do 1 but in Right side.
3. Repeat 1
4. Repeat 2
5. Bend your body left with both hand straight to the left in
circle. Try to take your left hand backside and Right hand to
the shoulder.

MY WAY Science, Health and Physical Education - 5 231

6. Release your hand down.
7. Get back to initial position.
8. Repeat 5 in the opposite direction
9. Follow 6, and 7.

PT no. 8
In this act, you have to follow the following steps.
1. Stand at attention position.
2. Hop and move your feet apart

and take your both hands to
touch the shoulders.
3. Move your ankles up and also
raise your both hands up above the head.
4. Land your ankles down and also bring your hands back to
shoulders.
5. Hop and get back to attention position.
Repeat this act at least four times.

Quick Test 2: Doing practice

Go to the school ground and perform the following in group.
1. P.T no 5 2. P.T no 6 3. P.T no 7 4. P.T no 8

232 MY WAY Science, Health and Physical Education - 5

P.T.no. 9
Follow these steps to perform
this P.T.
1. Stand at attention position.
2. Hop up, then move your leg

apart.
3. Bend your body down to touch the toe of your left leg.
4. Move up your body and make it straight with hands behind

the back.
5. Bend down your body forward to touch the toe of your right leg.
6. Move up your body; make it straight with both hands behind

the back.
7. Move your both hands up to the right side.

P.T. NO.10
1. Be in attention position and move your

hands up above the head.
2. Bend the body down. Move your hands

down as well. Slowly rotate your body
to the left and come back to position 1. Remember you
should not change the position of your feet.
3. Repeat the same process as in 2 but rotating your body to
the right and again come to position as in 1.
4. Come to attention position.

P.T.no 11
You have to follow the following
steps
1. Stand in attention position.

MY WAY Science, Health and Physical Education - 5 233

2. Bend your knees and slightly move down.
3. Hop up, separate your legs and spread your hands sideways.
4. Bring your hands sideways down the body and bend your

knees to move down slightly.
5. Make your body and legs straight. Bring your hands in front

of stomach in cross position.

P.T.No. 12

First you should be in the attention position.
1. Bring your hands in front of
stomach and put it in cross
position.
2. Bend your knees and move
down. Your hands should be
as in step 1.
3. Make your body and legs straight and spread your hand side
ways.
4. Come to position in step 1. Did YOU know ?
5. Come to attention position.
P.T. No. 13 Marathon is a long distance
running event with an official
distance of 42.195 kilometers.

You have following steps in this P.T.
1. Stand at attention position.
2. Hop up, spread your legs apart and move
your hands up together.
3. Hop and bring your legs together. Bring
your hand down and place it sideways
along the body.
Now you have learnt all the basic skills of physical training. You
can perform all the P.T. from 1 to 13.

234 MY WAY Science, Health and Physical Education - 5

Quick Test 3: Doing practice

Go to the school ground and perform the following in group.
1. P.T no 9 2. P.T no 11 3. P.T no 12 4. P.T no 13

Work Further C
K
Do the following activities : C
1. Answer the following questions.
a. How does P.T. help us ?
b. What is full form of P.T. ?
c. Write the steps of P.T. no, 4.
d. Write the steps of P.T. no 7.
2. Write short note on
a. Physical training b. Drills
c. Locomotor skill

MY WAY Science, Health and Physical Education - 5 235

29Chapter

LOCAL AND MINOR GAMES

What ? Why?

You’ll learn to You can be happy by playing your local
 identify local games. game with your friend.
 play local and minor games.

Everest Marathon in Nepal
The Everest Marathon is the world’s
highest marathon and it is held only in
Nepal. This event was started in 1985.
These days the marathon is also known
as Tenzing Hillary Everest Marathon
and held on 29 May each year. The
Tenzing – Hillary Everest marathon
starts at the Everest Base camp and ends at Namche bazar.

Name a game played in your locality.
_____________________________________________________
Name your father’s favourite game.
_____________________________________________________
Name a T.V program where you have seen bicycle race.
_____________________________________________________
Write the month you have faced strong rainfall.
_____________________________________________________
Name an indoor game that you can play with your family members.
_____________________________________________________

236 MY WAY Science, Health and Physical Education - 5

There are many minor games which we can play easily. Such
games do not need high tech apparatus and can even be played
in small group. Here we will discuss few minor games.

Game 1 : Free city
Make a circular area in the play ground.
You can name the circle as free city
or you can name as any known city
like Pokhara, Biratnager, Butwal etc.
Disperse in the circle. When “start
game” command is given, the chaser
starts to chase the players. Others should run away and prevent
being touched by the chaser. Once a runner runs into the free
city, the chaser cannot chase them or the chaser cannot enter
into the free city. As the chaser touches any other outside the
free city, the newly touched student also becomes the chaser.
Now there will be two chasers. As the game proceeds, number
of chasers increases. Note that the runner cannot spend much
time in free city. If they do so, they will be disqualified. At last,
one who remains untouched will be the winner.

Game 2: Make group
Make a big circle in the middle of
a playground. Players should stand
around the circle outside. A leader
is fixed. The leader should stand
at the middle of the circle. As the
leader says “Start” the players start
to move around the circle but they should not move into the
circle. The leader clearly shouts a number and the players must

MY WAY Science, Health and Physical Education - 5 237

be grouped to make the number. Players who cannot fit in the
number will be eliminated. The leader should shout different
numbers clearly and gradually. The number of players decreases
due to elimination. Finally one will be the winner.

Game3: Ball and basket
Placeabasketatacorneroftheground.
put a ball at another opposite corner.
Gather round the ball as shown in
figure. When the game starts each
player tries to put the ball in the
basket while other should try to block
him/her. You can count the score to declare the winner.

Quick Test 1: Doing practice
Go to the school ground and play the following games in group
1. Free city 2. Make a group 3. Ball and Basket

Local game
Some games are played locally. These games do not have fixed
rules and regulations. The ways are different from society to
society. Children play and enjoy these games with friends. Here
we discuss some local games in our country.

Game 1 : chungi game
A chungi is collection of large number of small
rubber bands as shown in figure. Well, there
are different rules to play with chungi. It can
be played single or in group. You can bounce

238 MY WAY Science, Health and Physical Education - 5

chungi with your one foot with the other fixed at a positon on the
ground. You can count your strike. If you make highest score,
you will be winner of the game, You can also play chungi pass
between two friends.

Game 2 : Kabaddi Team B
It is old and popular game both
in Nepal and India. This game
is played between two teams. It
requires rectangular play area Team A

as shown below.There are different rules to play the game.
The simplest one is described here. Player in team A should
enter the region of team B enchanting KABADDI…..KABADDI….
KABADDI… without breathing and he/she should try to tag the
player in team B and return back to own team area. If the player
touches any team members in team B, they will be eliminated.
On the other hand, If the player is captured by team B then he/
she will be eliminated. Hence, team B should try to capture
the player. The player should try to tag member of team B and
return back safe to team A.
Did YOU know ?
After team A, a member in team B should
enter into the region of tram A with same Dandibiyo is one among
chant…KABADDI…KABADDI… oldest games in Nepal.

Quick Test 2: Doing practice

Go to the school ground and play the following games

1. Chungi playing 2. Kabaddi

3. Chungi playing in a group

MY WAY Science, Health and Physical Education - 5 239

Competitive activities based exercise
Competition 1
Divide the whole class into five groups of students, each having
the same number of students. Arrange kabaddi game among
them. Make tie sheet of quarter final, semi final and final.
Separate out first, second and third team distribute prizes.

Competition 2
Take small size ball. Make a basket on the wall. Arrange the
students in line and give each student 5 minutes to throw the
ball into the basket. Record how many times the student is able
to put the ball into the basket.
Declare the first, second and third on the basis of score and
distribute the prizes.

Work Further

Do the following activities : Ap

1. Answer the following questions. K
a. Describe your way of playing Chungi. C
b. What are local games ?
c. List any three local games played in your locality.
d. How do local and minor games help us ?
e. Describe a local game that you like to play with your friends.
f. Write short notes on:
(i) Kabaddi (ii) Free City (iii) Make Group
2. Download international “Kabadi” game from

internet and show it in your class room using
class room projecter.

240 MY WAY Science, Health and Physical Education - 5

30Chapter

CREATIVE GAMES

What ? Why?

You’ll learn to You can choose your role to mimic animal
 mimicry movement of animals and act or person in drama and film.

to show different situations

Gaijatra and Mimicry
Gaijatra is popular a festival
celebrated in Kathamandu valley.
On the days, people disguise
them as cow and other gods.
They visit different temples and
places. On this occasion, film and
drama artists in Nepal celebrate
“gaijatra saptah” where they
present entertaining program
with satirical acting and music.

Have you seen Gaijatra festival ?
_____________________________________________________
Name your friend who can mimic like your teacher.
_____________________________________________________
Name a Nepalese artist seen in T.V programme that you like most.
_____________________________________________________
Can you mimic the sound of an animal ?
_____________________________________________________

MY WAY Science, Health and Physical Education - 5 241

Creative games involve mimicking or acting like other animals
or their activities. Students enjoy playing these games. Such
games help in brain development and form the platform for
mimicry and acting. Some mimicry activities are give below.

Activity 1 : Crawl like ant
Mostly ants crawl on the ground in line. The
pattern of their movements is shown in figure.
You can also make link like ants
on the ground. Now you can crawl
slowly like these ants.

Activity 2 : Stand like heron
Have you seen a heron standing near
a pond ? It stands calm and without
shaking pointing its beak towards
the water. You can bend your body
to make the posture. You can try as shown in figure.

Quick Test 1: Doing practice

Go to the school ground and perform the following.

1. Ant- crawling 2. Stand like heron

3. Any other activities related to animal that you can do

Activity 3 : Crawl like crab
A crab moves on the ground
with the help of its four feet as
shown in the picture. You can
also try well like the crab on the ground.

242 MY WAY Science, Health and Physical Education - 5

Quick Test 2: Doing practice

Go to the school ground and perform the following.
1. Crab- walking 2. Move like a bird that you have seen

Activity 4 : Game by acting

Can you act like a character after you hear a piece of story or
text ? Well, a piece of text is given below. Read it.

My mother wakes up early in the morning. She goes to bathroom
and washes faces, then brushes her teeth. Then she begins to
clean the room with broom. When she finishes cleaning, she
washes the dishes and makes tea. She comes to my room,
wakes me up and gives tea.
Did YOU know ?
Now can you act like mother’s activity
given in the text ? Madan Krishna Shrestha
and Hari Bansha Acharya are
famous artists in Nepal.
Activities 5

My small brother is very funny. He is small. He waves his hands
and feet on the bed and plays with toys. He laughs when he sees
me. He starts crying waving all the hands and feet. He drinks
milk from bottle with the help of nipple.

All of you gather round ground and try to mimic the activity of the
baby. One who can do it as accurately as baby does in bed as
described in the text will be the winner.

Competitive activity 1
Go to the the ground. Arrange in circle. Read activity 4 for 5
minutes. Mimic the activities of mother in activity 4. Judge

MY WAY Science, Health and Physical Education - 5 243

them, and decide who can act it better. After the play, declare
the winner.

Competitive activity 2
You can do same competition with activity 5. Then declare the
winner. Also distribute prizes to the winner.

Quick Test 3: Doing practice

1. Mimic the activities of your class teacher.
(You have to get permission from your teacher.)
2. Present the mimicry of any person that you like most.
Present it in your class.

Work Further

Do the following activities : K
C
1. Answer the following questions.
a. What is creative game ? Ap
b. List any three creative games in your locality.
c. How does creative game help us ?
d. Describe the method of playing a creative game

that you like most.

2. Arrange “Crab run” competition among
students. Declare the winner. You may take
help of your teacher to hold the competition.

244 MY WAY Science, Health and Physical Education - 5

31Chapter

BALL GAMES

What ? Why?

You’ll learn to This can help you to develop base for
 apply skills of controlling, passing and football and volleyball game as well as
basketball etc.
kicking ball in ball game.

History of Football in Nepal
Football game was introduced
in Nepal in 1921. Mr. Narayan
Narshingh Rana and Chandra Jung
Thapa were believed to be the
pioneers of this game in Nepal. The
first formal football tournament
was held in Kathmandu in 1934.
The team of Jawalakhel led by Nar
Shamsher had secured the first
position that time.

Write the name of a Nepali footballer you like most.
_____________________________________________________
Which ball game do you like to play with your friend ?
_____________________________________________________
Name a person with good football skill in your class.
_____________________________________________________
Name a sports channel that you enjoy to watch at home.
_____________________________________________________

MY WAY Science, Health and Physical Education - 5 245

Children like to play ball. There are many games which can be
played using ball. They are both minor games and major games.
Most popular ball games are football, volleyball, basketball etc.
Some minor ball games are described below.

Game 1 : pass the ball

You can make a group of three Player C

students fixed at three corners of a
triangle as shown in figure. A leader
should be within the triangle trying
to catch the ball. To start the game,
player A should pass the ball to player Player A
Player B

B by kicking .Then player B should pass the ball to C and again
player C tries to block the ball. Player A,B and C should not touch
the ball with hand. They should control and kick it with leg. If the
ball is caught then one of A,B,C will be at the middle and one
who caught the ball will be at a corner to kick the ball. You can
play this game even for long time until you get tired.

Game 2 : Roll and throw

Arrange the players in pair at the gap
of 10m. Each one in a pair should face
one another. Player A should kick the Player B Player A

ball towards player B, whereas player B has to throw it back to
player A. After some time, the role is inverted. That means, player
B will kick the ball and player A will throw it to player B.

Quick Test 1: Doing practice

Go to the school ground and perform the following.

1. Pass the ball 2. Roll and throw

246 MY WAY Science, Health and Physical Education - 5

Games 3: Kid volleyball

This game is played between two teams.
Each team can have six members. Each
makes a rectangular play area of 5 meters
in breadth and 10 meters in length. Place Team A Team B

a horizontal rope breadth wise exactly at the middle at the height
of six feet as shown in figure. Players in team A should throw the
ball over the rope towards the area of team B. Now, players in
team B should catch the ball. The ball should not drop down
to the ground. Then the role is inverted: A player in team B will
throw the ball over the rope to the region of Team A. A palyer in
team A should catch the ball. If the ball is dropped in the region
of team B, team A will get one point. The game is played for half
an hour. The team that makes more score will be the winner.

Game 4 : Kid football
This game is played between
two teams. Each team should
have five players. The play
ground should be 20 m in
length and 10 m in breadth. You can use powder to make the
boundary of play area. Team A will start the ball. They should
kick the ball and pass to the friend in their own team and try to
move the ball beyond team B. the behind line (line BC) of team
B. In this process, team B tries to oppose the ball and move the
ball to the behind line (line AD) of team A. Players can make pass
among their team members and try to get score. Team A will get
a score if any one of them is able to kick off the ball beyond the
behind line of team B. The game is played for 30 min. The team
who can score more will be the winner.

MY WAY Science, Health and Physical Education - 5 247

Quick Test 2: Doing practice

Go to the school ground and perform the following.
1. kid volleyball
Hold competition with different groups in your class.

Competitive activity 1

Divide the class into 5 groups of equal number of students.
Make tie sheet of quarter final, semi final and final schedule;
and arrange the kid football game among them for 20 minutes
for each competition. Later declare the winner, second and third
team distribute the prizes.
Did YOU know ?
Competitive activity2
Arrange the same types of competition for First 1200 meter cycle
the game kid volleyball. Separate out the race held on May 31,

1868 in Paris.

first team, second team and third team. Distribute the prizes.

Work Further

Do the following activities : K

1. Answer the following questions. Ap
a. Write the names of games that are played using
C
ball in your locality.
b. Write the names of any three popular ball games.
c. Measure the length and breadth of your playground

at school. Now decide the number of players to play
football game there.
d. Describe a ball game that can be played at your
school ground.

248 MY WAY Science, Health and Physical Education - 5

32Chapter

GYMNASTIC

What ? Why?

You’ll learn to You can balance yourself for a while even at
 Perform front flip, back flip and side difficult situation.

flip.

About Gymnastic
Gymnastic event was started
in Olympic since 1896.
Women were also allowed in
this event since 1928 summer
Olympic in Amsterdam. Men
can compete in six events in
differentorderwhereaswomen
can compete in four events. In
Nepal, we have Nepal
Gymnastic Association to
promote this event. It was
established in 2037 B.S.

Write name of a gymnast in Nepal.
_____________________________________________________
Name an event you like in Gymnastic.
_____________________________________________________
Do you watch Gymnastic in T.V ?
_____________________________________________________

MY WAY Science, Health and Physical Education - 5 249